In the quest for a healthy lifestyle, many people find themselves navigating a maze of dietary restrictions. If you’re watching your weight, you’ve likely been advised to reduce or even eliminate rice from your diet. But what if there was a rice alternative that could actually help you manage your weight?
Here comes the Shirataki rice, a translucent, glutinous rice alternative that’s gaining fame for its near-zero calories and unique health perks. An expert explains about the rice-like product which might just revolutionise the way people think about carbs and weight management.
How Shirataki Rice Aids Weight Loss
Originating from Japan, this rice is made from the konjac plant, a root vegetable rich in glucomannan, a soluble fibre linked to weight management and gut health. Dr Rebecca Pinto, Founder- Rebecca’s Physiotherapy, Mumbai, shared that this rice has zero calories. “It’s made of a special fibre called glucomannan, which expands in your stomach and makes you feel full while you are eating. While one bowl of rice has 360 calories, a bowl of shirataki has just 20 calories,” she added.
‘Effects of glucomannan supplementation on weight loss in overweight and obese adults,’ a study published in 2020 also supports the claim made by the doctor. Shirataki rice has a special fibre called glucomannan. This means it can replace other foods that have more calories. It helps people reach a healthy weight.
Beyond appetite control, glucomannan acts as a prebiotic, feeding good gut bacteria linked to improved digestion and immunity. Studies also suggest it helps regulate blood sugar by slowing carbohydrate absorption, ideal for those managing diabetes.
Additional Health Benefits of Shirataki Rice
Beyond weight loss, shirataki rice offers several other potential health benefits. Some of them are mentioned below.
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Blood Sugar Management: According to a study, it may help stabilise blood sugar levels, making it a beneficial food for people with diabetes or prediabetes.
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Cholesterol Reduction: It is suggested that glucomannan can help lower LDL (“bad”) cholesterol levels.
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Digestive Health: The fibre in shirataki rice acts as a prebiotic, promoting the growth of beneficial bacteria in the gut.
Potential Side Effects Of Shirataki Rice
Despite the benefits claimed by the experts and studies, it does have a few side effects. According to a study published on PubMed, glucomannan supplementation can cause the following side effects.
- Digestive Issues: Glucomannan, the main fibre in shirataki rice, may cause bloating, gas, or diarrhoea, especially when consumed in large amounts.
- Nutrient Deficiency: Shirataki rice is low in calories and carbohydrates, but it also lacks essential vitamins and minerals.
- Balanced Diet: To avoid deficiencies, ensure shirataki rice is part of a balanced diet that includes nutrient-rich foods.
- Moderation: Eating large quantities of shirataki rice may increase the risk of side effects.
Conclusion
Shirataki rice presents a promising option for those seeking a low-calorie, high-fibre alternative to traditional rice. Its unique properties, thanks to glucomannan, may aid in weight loss, blood sugar management, and digestive health. As with any dietary change, it’s best to consult with a healthcare professional or registered dietitian to determine if shirataki rice is right for you.
